Here are 5 steps to happiness and a new beginning on Rosh Hashanah

When I was in rabbinical school, I asked the dean – the rosh yeshiva – a question that seemed simple, perhaps mundane: “Are you happy?” He looked annoyed, as if the pursuit of happiness was a futile endeavor. While this could be a lot to say, one of the most common questions I receive from my students and congregants is how to find true happiness in life.

I often refer to the work of Dr. Tal Ben-Shahar, a professor of positive psychology at Harvard, whose best-selling book, Happier, offers practical strategies for cultivating joy and happiness. I have incorporated many of his principles into my life over the years and would like to share some of them with you, along with the Jewish teachings that reinforce them.

Accept that pain is inevitable

The first key to Ben-Shahar’s happiness is accepting that pain is a part of life. Embracing pain, paradoxically, allows you to experience joy more fully. By accepting that sadness, frustration and other “undesirable emotions” are part of the human condition, we free ourselves from the burden of suppressing them.

Jewish tradition reflects this wisdom. The Jewish calendar includes both holy days and ceremonial fasts. These are opportunities to experience the full spectrum of emotions in which both joy and pain are valued as integral elements of the human experience.

Spend quality time with your loved ones

Countless studies show that happiness strongly correlates with the quality of our relationships. Unfortunately, in our dynamic, technology-saturated world, deep interpersonal connections often fade into the background. Spending free time with family and friends is more important than ever and can have a huge impact on our well-being.

Jewish tradition teaches the importance of prioritizing meaningful relationships through ritual. Whether it’s a Shabbat gathering with friends and family or praying with a quorum of 10 (minyan), these moments allow us to step away from our busy lives, connect with community, and find greater purpose in life.

Prioritize exercise and fitness

Ben-Shahar highlights the mental health benefits of regular exercise – as little as 30 to 40 minutes three times a week – improving mood and reducing anxiety. With today’s sedentary lifestyle, it’s easy to forget that our bodies are designed to move.

Although Judaism does not have clear rules regarding exercise, it encourages practices such as going to synagogue on the Sabbath, when driving is prohibited. Although our biblical ancestors walked an average of 8 to 10 miles a day, we must consciously prioritize exercise as part of our daily routines.

Practice gratitude

Ben-Shahar points to research that shows people who keep a gratitude journal are happier, healthier and more optimistic. This simple practice of writing down five things you’re grateful for each day takes just a few minutes, but it can radically change our outlook on life.

Every morning, many Jews wake up and recite a one-line prayer called Modeh Ani, a short mantra of gratitude giving thanks for each new day. By expressing gratitude at the beginning of each day, we cultivate a greater sense of humility and appreciation for the gift of life.

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Simplify your life

The hectic pace of modern life often leaves no room for rest and reflection. Ben-Shahar notes that by consciously doing less – turning off our phones for a few hours, designating “email-free” zones, or eating meals free from distractions – we can achieve more. This has a huge impact on our well-being.

The Jewish tradition prioritizes disconnecting from the outside world in order to reconnect with oneself. On Shabbat, we are commanded to rest for 24 hours, slow down, take a break from work and focus on what is really important – family, spirituality and community. This reminds us that happiness does not come from endless action, but from purposeful existence.

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Let’s catch happiness in the new year

As we prepare for Rosh Hashanah — the Jewish new year celebrated October 2-4 — it’s time to consider how to start the year with a positive attitude. I choose to more fully embrace both the joys and sorrows of life, and I encourage everyone to do the same. In this way, we foster a sense of resilience and gratitude, and ultimately greater fulfillment and happiness.

Rabbi Shmuli Novack and his wife, Chana, lead Chabad in downtown Jacksonville. Learn more at SouthsideChabad.com/.

This guest column is the opinion of the author and does not necessarily reflect the views of the Times-Union. We are open to diversity of opinions.

This article originally appeared in the Florida Times-Union: Jewish New Year, a time to build a positive attitude that embraces life